1.1 Base Training - Classic Zones - 8-12 hrs/week

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 50 minutes of alternating high cadence (HC, 95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 50 minutes of alternating high cadence (HC, 95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Zone 1 today. Take it easy and look at the scenery.

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
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MS2:
Ride remaining prescribed time in Endurance zone
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
------
MS:
Ride prescribed time in Endurance zone
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1-minute high cadence (HC) speed pedaling (110+ rpm), riding 1-2 minutes between HC efforts in your endurance zone
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
3 x 90-second opener intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 3 minutes easy riding after first two, then 3-5 minutes after last interval to recover before MS2.
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MS2: 5-Minute Hard Effort
This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute VO2Max test.
Ride all remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring